Calorie Deficit Calculator

Calculate your daily calorie needs and project weight loss based on your desired calorie deficit.

Age

Sex

Height (cm)

Weight (kg)

Activity Level

Calorie Deficit (cal/day)

500 cal/day is a common target for ~0.5 kg/week loss

Timeframe (days)

Your Results

How It Works

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then applies an activity factor to determine your Total Daily Energy Expenditure (TDEE). Your calorie target is TDEE minus your chosen deficit.

One kg of body fat ≈ 7,700 kcal. Projected weight loss = (deficit × days) ÷ 7,700.

References: Mifflin MD, et al. Am J Clin Nutr. 1990;51(2):241-247. Wishnofsky M. Am J Clin Nutr. 1958;6(5):555-558.

Disclaimer: This calculator is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any weight loss program.